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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 07:53 AM
190 Pages
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5,671 737,459

Sticky Thread Sticky: Growth Stimulus Training continued..... Train Hard. Train Smart. GROW!

What's up everyone? Since my original thread from back in 2010 has been locked due to reaching the 10,000 reply limit, I'm starting up a 'continued' thread. If you haven't browsed the original thread, please click on the following link: ...

2020Wellness‎, 11-08-2012 01:07 PM
90 Pages
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Yesterday, 07:11 PM Go to last post
2,695 631,179

Sticky Thread Sticky: The Viking's The Bare Bones Series

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to...

TheViking1992‎, 10-04-2016 06:55 AM
25 Pages
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Yesterday, 07:07 AM Go to last post
726 287,658

Exclamation Sticky Thread Sticky: Full Body vs. Split Routines - Which to Choose?

Full Body Routines vs. Splits The question often arises, especially from beginners, about what type of routine to use. Your buddy told you to use a full body routine, but the muscle mags suggest a 5-day "bodybuilder" split. You don't want to start off on the wrong foot, but there is so much...

VoxExMachina‎, 11-22-2011 11:51 AM
22 Pages
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06-15-2018, 06:17 AM Go to last post
633 815,258

Sticky Thread Sticky: Beginner Powerbuilding Routine

I was asked about this by someone else, so I thought I'd share. I’m not a professional trainer, and although I do have a background in exercise physiology I have never worked in the field nor been up to date with it for the past 8 years. So you can do this if you wish, but if you get busted up, not...

grouchyjarhead‎, 12-27-2015 06:27 PM
18 Pages
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06-13-2018, 01:11 PM Go to last post
516 254,388

Sticky Thread Sticky: Training for STRENGTH vs. SIZE

MYTH: Low reps is for strength, high reps is for size. Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not...

SuffolkPunch‎, 03-09-2018 06:00 AM
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 17,568

Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 I decided to design "Fierce 5" because I wasn't completely satisfied with any of the other novice programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and most of them lack what I’d consider proper...

davisj3537‎, 01-21-2014 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 1,809,550

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 58,683

Question Is this workout program good?

Main goal: build muscle Sunday+Wednsday-Upper Barbell Bench-Pyramid Barbell incline-Pyramid Barbell decline-Pyramid Chest flys-4x12 reps T bar row- Pyramid

HelpMeGetGood‎, Yesterday 03:56 PM
6 158

6 Day Push/Pull Legs split - Overtraining?

Am I over training? If i do less a have a real hard time getting sore... Monday 4 sets flat dumbbell bench 4 sets incline dumbbell bench 4 sets dips 5 sets overhead presses 5-8 sets of sometype of side lateral 10 sets of tri exercises switched up randomly

pinfante‎, Today 08:28 AM
Today, 08:59 AM Go to last post
3 25

How is my U/L routine

Edit: I know that the stickied programs are better. I know I will see faster progress from those I don't need everyone telling me that, I have tried them and it did not work out for me Day 1 Bench 3x5 Bent Over Row 3x5 Overhead Press 3x5 Pullup 3x3 Shrug 3x6 Barbell Curl 3x6...

ASMahwah19‎, Yesterday 11:48 AM
12 186

Please give me feedback on my U/L routine

i.imgur com/bcJhX8c.png Add a dot before the com in the link above. Is this routine fine? I tend to recover from upper-body day really quickly and I never tend to feel sore afterwards, hence why I want to hit it three times a week rather than two.

hypeis190‎, Today 08:52 AM
Today, 08:52 AM Go to last post
0 8

Workout program help

I am an 18-year-old guy, and I am looking to build strength as well as muscle size. My free time is limited, because of school and work. So i thought of going with a 3-day split. I am also a soccer player, and I want to maintain my pace without becoming too heavy, as well as becoming strong. ...

kleinfeld17‎, Today 08:51 AM
0 10

ICF 5x5 vs Fierce 5

Which would you choose as a 5'10 and 202.4lbs male who is looking to get in great shape (better physique, abs showing, musclular build). I know that I need to lose weight to get rid of the fat around my stomach so which program would be best and about how many calories should I be eating to go...

trulifeofdream‎, Today 05:27 AM
3 100

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
245 Pages
1 2 3 4 5 ... 245
Today, 08:33 AM Go to last post
7,326 1,114,023

LA Fitness or Gold's Gym

Hey guys I'm switching to one of these gyms, the LA Fitness is 10 minute drive for me and the Gold's Gym is 5 minutes drive from my house. Which gym you guys think I should switch to? The LA fitness is brand new opening in july btw. They are both the same price monthly. Does anyone have experience...

NesimDurmus‎, Yesterday 04:13 PM
Today, 08:33 AM Go to last post
2 116

Choosing high-intensity intermediate workout program

Hey guys. I've been working out for around a year and I've had quite a good progression, my weights were increasing rapidly but progression is starting to slow down. Turns out, that my program was not as good as it can be. This was very unfortunate for me since I'm used to this program and as you...

ShellRox‎, Today 08:23 AM
Today, 08:23 AM Go to last post
0 19

How to Correct muscle imbalance ( ribs )

hi my right rib is bigger than other one i dont like it.... can i do something for it ?

jamezford‎, Today 07:54 AM
Today, 08:01 AM Go to last post
1 68

Should I do this workout programme? (Novice)

Programme: forum.bodybuilding dot com/showthread.php?t=998224 (can't post links - replace dot w/ .) I've been reading about strength programmes to provide a foundation for hypertrophy all week and this guide seems good and comprehensive. I wanted to check I've made the right judgement? ...

Gonghu‎, Today 01:50 AM
Today, 07:58 AM Go to last post
13 195

Bulk phase?

How long does a bulk phase usually last? Is gaining lean mass while staying lean possible on fierce 5?

bruhpro‎, Yesterday 09:30 PM
Today, 07:33 AM Go to last post
7 160

61 year old accident survivor needs advise.

Hello all, I am 61 years old. Thirteen years ago I was in a motorcycle accident. I was T-boned by a Suburban and then ran over by front and rear tires. I destroyed the bones in my left leg and broke my back in five places. Unfortunately it was hit and run so nobody to go after for the bills and...

Funmuggs‎, Yesterday 08:42 PM
Today, 07:30 AM Go to last post
2 118

Advice for Fierce 5 beginner program, shoulder/elbow pain and progress

Hey guys, I have been doing the Fierce 5 beginners program for about 4 months. I had started this program last year for several months but then was away for international travel for a while so I "restarted" the program with reduced weights to focus on form. I have several questions about my...

stezza383‎, 06-17-2018 01:26 PM
Today, 07:09 AM Go to last post
2 205

Lightbulb Need help for a 3 day workout program in a limited time frame

Hey guys, Man it's been so long since I've posted here. I've pretty much done my own things over the years, multiple injuries including messing up my shoulders, but here I am still roughly in one piece. I guess I'm moving on to another phase of my life (getting married, planning to have kids)...

Confuzzl3dOn3‎, Yesterday 09:40 PM
6 172

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
17 Pages
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Today, 06:45 AM Go to last post
487 34,535

Cut vs Bulk vs Carb Cycling

Hey, I am 24 years old, 202.4lb and 5'10. I am looking to get in shape where I have more muscle mass, abs showing, to add some size to my frame, and just overall better health. I have been in the gym bulking and have definitely gained more weight. I have been on a clean bulk where I am eating at...

trulifeofdream‎, Yesterday 09:39 PM
3 126

How Many Calories To Lose Fat / Gain Lean Muscle?

I’m a 21 year old male, 5’7 who weighs 194. Im muscular up top in my shoulders/chest but have a bit of a gut. My goal is to cut down on the body fat but at the same time gain lean muscle and abs. Since I want to burn fat but also gain lean muscle, how many calories a day should I be taking? Right...

CharlesAustin10‎, Yesterday 06:45 PM
Today, 06:03 AM Go to last post
7 198

Thoughts on this program and hormone levels

I've been working out for years with no real goal other than just being fit and well-rounded. Well, that's not true, my real goal was to "out play" my kids (who are currently 3 and 5). If I can still stand while they're huffing and puffing on the ground, I'm a happy guy. Previously, I've done a...

jebrady03‎, 06-17-2018 06:31 PM
Today, 05:49 AM Go to last post
12 362

Opinions? Dude's physique looks solid af, must be good program then I don't think a lot of people running fierce 5 have this physique?

bruhpro‎, 06-17-2018 05:05 PM
Today, 05:40 AM Go to last post
9 194

Strained Bicep, need some exercise ideas while I rest it.

I was doing the Fierce 5 Program after being out of the gym for a little while, and I am about halfway through but I am pretty sure I strained my left bicep (heading to the DR this week to make sure thats all it is). Fierce 5 was going great and I was getting stronger and building momentum, but...

centuryman‎, Yesterday 05:00 PM
1 119

Buff dudes 5x5 any good?

Hi guys and gals. Been doing this for a few months now and have seen some gains but nothing massive yet just wondered what your thoughts are? Day 1 - warm up 10 reps lighter weight Squats 5x5 Pendlay rows 5x5 Bench press 5x5 Overhead press 5x5 Skull crushers 3x12

Slatter1984‎, 12-30-2017 08:11 AM
Today, 05:32 AM Go to last post
23 4,286

Help training for mass

So I've set my goals to be training for muscular strength over endurance. This is because I getting bigger in general is more important to me than getting cut and shredded. I've spoken to different PTs and other friends that go to the gym and they've all roughly told me that to train for muscular...

WJSearle‎, Yesterday 05:53 PM
1 180

Why don't cut/bulk guides include this?

I get the idea of eating in a caloric defecit or surplus by a fixed number of calories each day, but our calorie expenditure varies each day according to our activity levels and any exercise undertaken, so it seems logical that our calorie intake should vary accordingly - why don't cut/bulk guides...

Gonghu‎, Today 12:58 AM
10 170

Critique/Refine my Summer Program

Ultimate Frisbee player, also doing slow bulk, practice is lots of running at different paces. Sunday Morning- Practice Sunday Evening- Upper Power/Strength Monday Evening- Yoga Tuesday Morning- Power clean/back/bi Tuesday Evening- Practice Wednesday- Rest (optional conditioning) Thursday-...

BasedKitty‎, Yesterday 12:16 PM
3 181

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